from the typical American diet pyramid. At the bottom there are cereals. Grains bread and pasta rice potatoes and then as you move up the pier the pyramid you'll see that more use is made up vegetables and fruits then we find in our pyramid and a whole section on oil particularly olive oil. Smaller amounts of cheese and yogurt fish and what you don't see a lot of are red meats. Small
amounts of sweets at the top of the pyramid. If you look at the typical Mediterranean diet foods you'll see some foods that we have in this country in in the united states and we make regular use of and some that we don't. For example, breads and pasta but, couscous and polenta we eat a little bit of not as much. You'll see that olives are the main type of fruit along
with tomatoes. Vegetables some that are similar to us to the ones that we use and others that are a bit more esoteric a bit different. We have to look for them legumes and nuts are are very frequently used in Mediterranean foods. Fish poultry and again red-meats only a small amount. Now why is it that the Mediterranean diet is such a healthful diet. Well it comes down to a number of
really key studies. On this slide you will see four of those studies but the real important one that began in 1986 was an Ancel Keys study from the University of Minnesota School of Public Health What Keys did was he followed nearly 13,000 randomly selected men from seven countries United States, Japan Italy Greece the Netherlands Finland and Yugoslavia and what he found was particularly in the Mediterranean regions of the world Greece and
Italy where vegetables grains fruits beans and fish were the main ingredients heart disease was found to be rare but in those countries where people fill their plates with meats and cheese and other foods high in saturated fat such as the United States and particularly Finland the rates of heart disease were very high. we follow that with another study. A famous study in the journal of the American Medical Association called the HALE
project, we found that after 10 years of looking at mortality from all causes, the number one factor that was associated more than any other factor with a person's mortality was this. Adherence to Mediterranean diet. It ranked even above alcohol use, physical activity, and smoking so what we're beginning to see is that the Mediterranean diet has something in it. It's not particularly healthy in in every sense a bit but it there
is something about its ingredients that appear to be protective. There's nothing magical about it but something that science is beginning to show us is effective at preventing against certain diseases that lead to mortality. Three things I'd like to focus on today. First wine believe it or not wine is helpful we know that it increases high-density lipoprotein the good cholesterol that you have in your body. But it also slows the production
of a chemical that can produce and bring about the first step toward heart disease and to feel in one. in addition to see in the slide There is a 57 percent lower risk of lung cancer in those people who regularly drink moderate amounts of wine. And there's a 50 percent chance of developing prostate cancer and those folks who we drink those men who drink 8 glasses of wine per
week. In addition to that we find that even when rats are given wne it prevents weight gain doesn't add to weight gain. The particular variety that seems to be the most potent at preventing at having the most resveratol which is the ingredient we believe is the anti-oxidant that helps wine do this, than any other wine is Cabernet Sauvignon , the reddest of all of the wines. The typical use would be
five ounces per glass and we find that wine buyers those people who buy wine it typically wind up buying other healthful foods. Olive oil in addition is used regularly throughout the Mediterranean pyramid in the mediterranean parts of the world. And we find it...
See more here: https://www.youtube.com/watch?v=6a6uDSORqMk
Try to drink anywhere from 64 to 96 ounces of water a day. It might sound like a lot and, of course, you want to spread the consumption of it out over the day. Drinking water does burn calories though and is a great way to speed up your metabolism.
You can supplement your weight loss plan by adding extra steps into your day. When you go to the grocery store or to work, park further away from the building than you usually do. By doing this small thing, over time those steps add up to extra calories burned and extra pounds shed.
Many people don't realize that you can increase the amount of food you eat and still lose weight. It is very difficult for most individuals to deprive themselves of the things they enjoy. Rather than trying to cut back, eat more of the healthy foods you like the best. Treating yourself to a bowl of edamame or honeydew melon will keep you within your overall calorie goal for the day while still satisfying your food cravings.
A great way to help you lose weight is to subscribe to a fitness magazine. Fitness magazines are filled with information regarding diets, workout programs, and general fitness advice. Magazines like these can be a great investment if you have the money.
Drinking a reasonable amount of caffeine can help with weight loss. Caffeine boosts your heart rate and can improve alertness and increase metabolism slightly. It can give you an edge when taken before exercising and weight training. It is good to drink it in moderation though, since too much can cause sleeping problems and anxiety.
A good way to help you lose weight, is to reduce the amount of salt you add to your food. Consuming too much sodium can make you bloated and can also, raise your blood pressure. Instead, try to use other alternatives to salt or just keep your salt intake low.
One way to help yourself lose weight is to prepare your meals ahead of time. You can make a large batch of something that will last you a few days. Think you might want pasta for a few dinners this week? Make the pasta ahead of time and add different fixings for each meal. Doing this will keep you from going to the fast food places, which will greatly hinder your weight loss efforts.
Once you hit a point where you have lost a substantial number of inches or pounds, give away all of the clothes that are now too big. This will help you realize how much success you have had so that you will feel more confident about the rest of your journey. You will surely be motivated to stay in shape or lose even more if you need to.
When you are eating out, tell your server not to bring free appetizers. If you are trying to lose weight, forgo the pre-meal free bread or chips and salsa. You will likely be hungry while waiting for your food to arrive. Just remove the temptation entirely by asking your server not to bring any.
Many times people will sit in front of the television and just snack without even realizing how much they are actually eating. In order to lose weight, it is important that you do not eat with the TV on. Pay attention to your food, the taste and smells, and you won't end up eating so many calories during the day.
Remember, the key to staying motivated and on track with any weight-loss program is to see and feel the results. Once you realize you can lose the weight, you will lose the weight. Where there's a will, there's a way, and when you can produce some results, you will develop a stronger will to achieve.